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Thread: Rinse - Repeat

  1. #1401
    Squat Heavy, Squat Often Cards's Avatar
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    DE:

    Box Squats + Light Bands:
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3

    Leg Curls:
    50x20
    50x20
    50x20

    Situps:
    BWx20
    BWx20
    BWx20

    Stretching

    EDIT: Fixed spelling - Thanks City
    Last edited by Cards; 09-21-2011 at 12:55 PM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  2. #1402
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Bow squats?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  3. #1403
    moar nao fooz's Avatar
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    doing well in here man. keep grinding away!
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


    Journal:
    http://www.wannabebig.com/forums/sho...-He-wants-MOAR!\

  4. #1404
    Squat Heavy, Squat Often Cards's Avatar
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    Thanks, Fooz!


    OH BB Press:
    115x6
    115x6
    115x6
    115x6
    115x6
    115x6
    115x6
    115x6

    DB Row:
    95x5
    95x5
    95x5
    95x5
    95x5
    95x5
    95x5
    95x5

    Pushdowns:
    40x18
    40x18
    40x18
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  5. #1405
    Squat Heavy, Squat Often Cards's Avatar
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    ME

    Box Squat: Lower than last week
    135x5
    225x5
    275x2
    315x2
    335x1
    365x1
    385x1
    405x1
    -
    315x5

    GMs:
    135x3
    155x3
    185x3
    205x3
    225x3

    Leg Extension: Single Leg
    30x8
    40x8
    50x8






    Next week the box goes lower -
    Last edited by Cards; 09-24-2011 at 02:24 PM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  6. #1406
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Ah, I'm guessing bow squats was just an auto-correct or mistype? lol.

    Phew that last rep of your box squat looked like a semi-fight. Looked like you had another in ya!

    Good singles too. SOLID!
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  7. #1407
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by thecityalive View Post
    Ah, I'm guessing bow squats was just an auto-correct or mistype? lol.

    Phew that last rep of your box squat looked like a semi-fight. Looked like you had another in ya!

    Good singles too. SOLID!
    Thanks, City. I appreciate the support. I've been super busy this week, I'll be around more this weekend.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  8. #1408
    Squat Heavy, Squat Often Cards's Avatar
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    Tuesday:

    DE Lower:

    Box Squat + Monster Mini Bands:
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3

    Leg Curls:
    40x50
    40x50

    --

    Wednesday:

    RE Upper

    Incline HS (Weight per side) :
    55x8
    55x8
    55x8
    55x8
    55x8
    55x8

    Pushdowns:
    40x12
    40x12
    -- Singe Arm
    20x15
    20x15
    20x15
    --
    10x15
    10x15
    10x15

    Band Pull Apart:
    20
    20
    20
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  9. #1409
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Band pull apart ....like lateral raises kind of motion?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  10. #1410
    moar nao fooz's Avatar
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    solid box squats bro! You controlled them real well! Now I why wanna see another vid with you hittin' it even lower!!
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


    Journal:
    http://www.wannabebig.com/forums/sho...-He-wants-MOAR!\

  11. #1411
    Squat Heavy, Squat Often Cards's Avatar
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    As requested!ME:

    Box Squat:
    135x5
    135x5
    225x5
    275x2
    315x1
    335x1
    365x1
    385x1
    -
    325x5

    GMs:
    135x10
    135x10
    135x10

    Leg Extension:
    50x8
    70x8
    90x8
    110x8
    130x8
    150x8



    I know it's not ATG, oh well.
    Last edited by Cards; 10-01-2011 at 12:18 PM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  12. #1412
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Dang man you step out quite far!
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  13. #1413
    moar nao fooz's Avatar
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    Quote Originally Posted by thecityalive View Post
    Dang man you step out quite far!
    makes you strong breh. nice squat cards, big weight!
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


    Journal:
    http://www.wannabebig.com/forums/sho...-He-wants-MOAR!\

  14. #1414
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by thecityalive View Post
    Dang man you step out quite far!
    It's habbit, I've been doing the same set up for years now

    Quote Originally Posted by thecityalive View Post
    Band pull apart ....like lateral raises kind of motion?
    Horizontal pull aparts

    Quote Originally Posted by fooz View Post
    makes you strong breh. nice squat cards, big weight!
    Thanks, bro. They're not ATG, but they're getting there.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  15. #1415
    Squat Heavy, Squat Often Cards's Avatar
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    ME Upper:

    Bench:
    135x5
    155x2
    185x2
    205x2
    215x1
    225x1
    235x1
    245x1

    DB Row:
    120x3
    120x3
    120x3
    120x3
    120x3
    --
    100x8

    Dips:
    bwx5
    bwx5
    bwx5
    bwx5
    bwx8

    Pushdowns:
    50x15
    50x15
    50x15

    --

    Shoulder felt tight, but much better than it has in the past. 245 wasn't the max, but I didn't have a spotter so I stopped there. Not bad for my first real ME bench in a while

    Dips without pain and some foam rolling. DB rows felt great.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  16. #1416
    Squat Heavy, Squat Often Cards's Avatar
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    DE Lower:

    Box + Monster Mini:
    185x2
    185x2
    185x2
    185x2
    185x2
    225x1
    225x1
    225x1
    225x1
    225x1

    Leg Curls:
    70x10
    70x10
    70x10

    Foam Rolling:
    Stretching:


    Good day - felt tired, I need to work on my right hamstring.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  17. #1417
    Rob Schilke | GFX Designer thecityalive's Avatar
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    I feel like I stretch out my hamstrings during work or just throughout the day doing random stuff. I tend to sub-consciously do it (any body group) though out the day. How did you tweak your hammy?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  18. #1418
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by thecityalive View Post
    I feel like I stretch out my hamstrings during work or just throughout the day doing random stuff. I tend to sub-consciously do it (any body group) though out the day. How did you tweak your hammy?
    Maybe a micro tear thats since healed and scare tissue is causing a tightness or a knot in a really hard place to roll. i sit at a desk all day, so that doesnt help.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  19. #1419
    Rob Schilke | GFX Designer thecityalive's Avatar
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    ART therapy!
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  20. #1420
    Squat Heavy, Squat Often Cards's Avatar
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    YEssss, but i prefer to spend my money on food. My GF is in graduate school for PT, I'll make her do it.

    Rehab Day:

    Bench:
    65x20
    65x20
    65x10
    65x10
    65x10

    Flies with an extreme stretch between reps:
    15x5
    15x5
    15x5
    15x5
    15x5

    DB Row:
    100x8
    100x8
    100x8
    100x8

    OH Tri Extension:
    50x12
    50x12
    50x12
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  21. #1421
    Squat Heavy, Squat Often Cards's Avatar
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    ME Lower

    Box Squat:
    135x3
    225x3
    275x3
    315x1
    335x1
    365x1
    390x1
    --
    315x3
    325x3
    335x3
    345x3

    GMs:
    bar x 15
    bar x 15

    Leg Extensions:
    50x10
    70x10
    90x10

    Basu Ball Situps:
    20
    20
    20

  22. #1422
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Box squats are lookin strong, sir! Keep up the good work!
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  23. #1423
    Squat Heavy, Squat Often Cards's Avatar
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    City: Thanks buddy, they're moving in the right direction!

    Sunday: ME Upper -
    Eh, I did a lot...


    Tuesday: DE Lower

    Box Squat + Monster Mini Bands:
    135x2
    185x2
    225x2
    275x2
    315x2
    -
    225x2
    225x2
    225x2
    225x2
    225x2

    Leg Curls:
    50x2
    60x2
    70x2
    80x2
    90x2
    100x2
    110x2 - PR
    1201

    Basu Ball Situps:
    15
    15
    15
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  24. #1424
    moar nao fooz's Avatar
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    How'd 390 feel bro? Did you keep the box where it is? Big squat!!
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


    Journal:
    http://www.wannabebig.com/forums/sho...-He-wants-MOAR!\

  25. #1425
    Squat Heavy, Squat Often Cards's Avatar
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    Thanks, Fooz. I did keep the box the same level. I've done low 400s, but after moving gyms I didn't feel comfortable with the racks they had and had to get used to it!

    DE Upper:

    HS Incline:
    1ppsx10
    1ppsx10
    1ppsx10

    Bench:
    45x10
    45x10
    45x10
    65x10
    65x10
    65x10

    DB Rows:
    80x10
    80x10

    Row Machine:
    70x10
    80x10
    90x10
    100x10
    110x10

    Front/Side Raises:10x10 / 10x10
    10x10 / 10x10
    10x10 / 10x10

    Extra Rehab Activites:
    RC exercises
    Incline Pushups (easy way)

    rehab days, I may have a weak rotator cuff, extremely tight pecs, or something, but damnit I will figure it out.
    Last edited by Cards; 10-13-2011 at 01:04 PM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

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